MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS
Double Under
CONDITIONING
“ROW,JUMP,SNORT”
In Team of 3 for 3 rounds
4′ Row for Calories
3′ Double Unders
1′ Rest
In Team of 2 for 3 rounds
3′ Row for Calories
2′ Double Unders
1′ Rest
Score Is Total Calories and Repetitions across all rounds
